Anaerobic Training

When you strike a matchstick, you get an instant and intense flame burst that dies out as quickly as it showed up. However, should you wish for the flame to continue burning, you use the lit matchstick to light a fire, fueled by an alternative energy source e.g., gas, firewood, etc. This fire could go on for an extended period of time. The matchstick flame in this context describes anaerobic training.

This form of training/exercise involves quick bursts of energy at maximum effort for a short time. The idea here is that a lot of energy is released within a small period of time with oxygen demand surpassing oxygen supply.

Think back to your last gym session. What activities did you do?

How long did each movement take? Are there activities that lasted as long as a “matchstick flame” and still left you gassed? Movements that result in this effect such as Weightlifting, Sprinting, Jumping, and High-Intensity Interval Training (HIIT) fall under the category of anaerobic training.

Because anaerobic training pushes your body and lungs to rely on energy sources stored in your muscles, many people may avoid it terming it hard. Lactic acid is also produced during this form of training, the culprit causing muscle fatigue and soreness.

Anaerobic training however comes with a whole lot of benefits and should be a staple for any athlete. Like resistance training, it can increase the strength and density of your bones, decreasing the risk of osteoporosis (bones becoming fragile and brittle) that tends to develop as an individual grows older, compounded by a sedentary lifestyle. Weight training (a variation of anaerobic training) promotes balance and good posture beneficial for your bones.

Building muscle is another product of anaerobic training. By building your muscle strength and muscle mass, you provide your joints with better protection, preventing injury occurrence. Muscle also helps in blood sugar and body fat management. Muscle burns about three times more calories which will create a significant shift in how you look. Knowing you look good adds to your confidence!

Anaerobic training also increases your overall power output, developing stronger, more resilient connective tissue (tendons, ligaments, etc.) and increases your lean muscle mass as a bonus.

This form of training can easily be incorporated into your fitness regime and accommodates all individuals irrespective of strength and fitness levels. For beginners, body weight movements are an ideal point to start. As you get stronger, progressively increase resistance to your movements.

Contrary to popular comparison to professional athletes, you do not need to be extreme to see progress/results. Start with what you have. The perception that this form of training MUST always leave you sore is also rather misguided. Remember, gains are made in recovery. In factoring this, your training program should therefore have a mix of heavy, moderate, and light days, active rest as well as absolute rest.

Movement is akin to making regular deposits into your quality-of-life savings account.

The more the deposit, the bigger the saving.

Watch this space as we unpack training combinations next time…

Join the winning team, sign up for the MSA Program

Wagio Kariuki

MSA Physical Training Consultant

The Momentum Sports Africa (MSA) Program includes eight programs on different fields with the aim to build your capacity. Click the button to Learn More.

Friends of MSA

What are they saying

Biko Adema

Nondies RFC Rugby Player

I was excited to join Momentum Sports Africa's platform and build my professional brand further through their support and guidance. The nutritional advice I got has allowed me to consider the most appropriate diet choices based around my daily schedules.

Benson Salem

Nondies RFC Rugby Player

I am privileged and excited to be working with Momentum Sports Africa in building my brand as a sports person. I got equipped with the right information about Nutrition so that I can be in perfect health to compete effectively and I’m looking forward for more.

Fidens Onyango

Nondies RFC Rugby Player

I enjoyed the Profile interview as I got to share a little about my personal life as well as my sports life and it was the first step of building my brand as a Sportsperson. The Nutrition interview was quite educational as I got to learn a lot about the best foods to eat at different times of the day during both on and off-season.

Ian Mumbwani

Nondies RFC Rugby Player

Momentum Sports Africa is a professional organisation and breath of fresh air in the sporting scene, I am stoked to have worked with them in an upcoming production that has given athletes like myself a platform to create my own brand as well as equip me with the right information in as far as Body Nutrition is concerned, I am excited and can't wait until it's out. Thank you MSA.